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Fish fillet in express cooking envelope
Vegetables cut in small dice and precooked, fish fillet, lemon juice, olive oil, and 2 minutes in the microwave.
1 hour 20 min.
Easy
11.85 €
6 people
11 IngredientsLast modified on: June 11th 2011
6 fillets fish
2 
1 
1 
2 turnips
200 g peas
30 g 
1 
Times for this recipe
Preparation: 1 hour 15 min.
Cooking: 7 min.
All in all: 1 hour 20 min.
If you start now, at , you will finish around : ?.Change start time
To finish around 7pm, you'll need to have started before: .Change end time
Step by step recipe
Stage 1 - ⌛ 45 min.
Stage 3 - ⌛ 1 min.
In a pan, melt 30 g butter, add shallot and cook for one minute.
Stage 4 - ⌛ 1 min.
Add vegetables and mix well.
Stage 5 - ⌛ 4 min.
Cook with lid on for 3-4 minutes until the vegetables are just crunchy (not totally cooked). Salt and pepper.
Stage 6 - ⌛ 2 min.
Make the envelope:
Put in front of you a piece of cooking plastic film, place a fish fillet in the centre, salt and peeper each side.
Put in front of you a piece of cooking plastic film, place a fish fillet in the centre, salt and peeper each side.
Stage 7 - ⌛ 1 min.
Remove fillet, and in its place put 2 tablespoons of precooked vegetables.
Stage 8 - ⌛ 1 min.
Put fillet on top.
Stage 9 - ⌛ 1 min.
Add a dash of lemon juice.
Stage 10 - ⌛ 1 min.
And a dash of olive oil.
Stage 11 - ⌛ 15 min.
Stage 12 - ⌛ 2 min.
Cook in microwave oven for 2 minutes, at maximum power. Serve straight from oven.
Remarks
You can replace the cooking plastic wrap with some greaseproof paper, it is a little less practical (you need to make foldings), but prettier.
Keeping: Once cooked, a few minutes.
Source: Home made.
Nutritional information
| Proteins (gr) | Carbohydrates (gr) | Fats (gr) | Energy value (in k-calories) | Energy value (in k-joules) | |
|---|---|---|---|---|---|
| Whole recipe | 167 RDI=258 % | 81 RDI=31 % | 32 RDI=45 % | 1,289 RDI=64 % | 5,397 RDI: 64 % |
| Per 100 g | 8 RDI=12 % | 3 RDI=1 % | 1 RDI=2 % | 62 RDI=3 % | 260 RDI: 3 % |
| Per person | 27 RDI=43 % | 13 RDI=5 % | 5 RDI=7 % | 214 RDI=11 % | 899 RDI: 11 % |
How much will it cost?
- For 6 people : 11.85 €
- Per person : 2.00 €
Change currency:
Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.
This recipe uses (among others)
Peas
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Butter
Like these other recipes: Cabbage and cheddar quiche, Italian toast, Salmon rillettes, Coconut sweetcrust pastry, Scrambled eggs with langoustines and asparagus tips., ... See them all 498
Fish fillet
Like these other recipes: Pollack fillet baked with rice and vegetables., Whiting fillet with mustard carrots, Crunchy little pieces of fish, Red sea bream fillets in a soy-sauce marinade, Fish "à la Bordelaise", ... See them all 29
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